August Most Improved Competition [ENTRY OPEN until start]

[Obs]

On a much more lighter note, I'll take chance with my home internet being down to sub it on my smartphone, and install tinder again

I never actually been on tinder...

I hear good things though.
Swipe in the direction where you are fucking them all though. Just my opinion...

Remember, you are the last gentleman alive and they are princesses until the panties drop. Then you are that one feller from that 50 shades book... Tristen or whatever the fuck his name is.

[hammerheart]

I never actually been on tinder...

I hear good things though.
Swipe in the direction where you are fucking them all though. Just my opinion...

Remember, you are the last gentleman alive and they are princesses until the panties drop. Then you are that one feller from that 50 shades book... Tristen or whatever the fuck his name is.

I'll target foreigners, many live here as students, locals are just too uptight and demanding no chances with them.

[PeanutbutterDC]

I'll target foreigners, many live here as students, locals are just too uptight and demanding no chances with them.

Don't listen to Obs; you don't need to be dishonest to get laid, especially if you "target" foreigners. But let's rephrase that. "Target" sounds so predatory. Focus on foreigners but be honest you just wanna mess around, not looking for a relationship. If they're students they're probably not looking for more than a fling anyway. Be honest, have fun, no one gets hurt.

[Capebuffalo]

Lat pull downs 1 warm 2 working

Reverse grip bb rows 2 feeler 1 working

D grip pull downs 2 working

1 arm pull downs 2 working

Machine crunch’s

[cousinmuscles]

Where's octaneforce?

[KittyO1]

You have 3 different pull downs and 1 pull-up. That’s a lot imo. What do you think would happen if you picked 2 and went heavier?

I went heavyon the first two. #3 was rotaing thw handles involving the biceps a lot more-hence it being lighter.

Great work kitty!

I second what cape mentioned. I am a firm believer in inducing maximal stress from maximum intensity and low volume. There are even techniques to go beyond your rep max with a weight (dropsets, supersets, forced reps, negatives, rest pause). When training a lot of different systems get exhausted and one can run out of gas before the other, your cardiovascular system, your CNS, mental energy, conditioning etc. The muscle fibers you want to grow are the fast twitch muscle fibers. They exist to lift heavy and hard. With 20+ sets you reduce the weights just to be able to finish the workout, and rely on your endurance.

If you decide to try a good way is to keep track of weights and reps and always aim to hit a PR. You never really know if you hit failure unless someone is holding a gun to your face. Lol! But if you keep increasing weight/reps you either hit a world record pretty soon or hit failure. Then the goal will be to do more than what you were previously capable of. This is called progressive overload. If you manage to increase your performance at the rep ranges we use to target the muscle fibers we want to grow, they will INEVITABLY grow, there is no way around it. For the same reason there are weight classes in power sports, big BBers are so strong they often need pre exhaust techniques so they can use less weight or else their joints get demolished etc.

I understand all that. I have a trained a large variety of programs ...many of them have had a nice mixture of training approaches from hypertrophy, strength, conditioning, etc. I may not document it all on here but I do increase/challenge myself on reps/weight. I do also enjoy the endurance/metabolic affect of training as well.

Hooray, no headache today

Yay! Chronic headaches suck!!

Damn! Nice gains!

Very impressive. Didn't realize you weren't running a cycle. Excellent work, lady!

Thanks girl! Not yet! I hope to be able to run one soon. Want to lean out first!

Todays training

Deficit deadlift 220 x 3
Glute ham raise +25 x 12,10
Barbell row 140 x 14,10
Medicine ball crunches x 25,20,20

My old gym had a glue ham raise machine! I loved that thing!!

Some comparison pics 2 weeks in. Cut seems to less well than expected. It seems I have lost some fat on my obliques most visible from the back relaxed and my serratus are showing now, showing on the abs and thigh and front double bicep. Oh well either I get more visible abs or at least make for a good prime for the cycle.

Looking great already!

Attachment 173923
I'm putting on mass, even though I'm cutting! I love tren

Love it!!

A massive bridge in Northern Italy just collapsed today, found a video link but cannot open it myself - https://video.repubblica.it/dossier/.../312431/313065

31 died, the bridge was deemed "safe" by the authorities. It's not like the first one going down several have in the recent past.

That’s horrible!!! So sad! [emoji20]

[cousinmuscles]

I went heavyon the first two. #3 was rotaing thw handles involving the biceps a lot more-hence it being lighter.


I understand all that. I have a trained a large variety of programs ...many of them have had a nice mixture of training approaches from hypertrophy, strength, conditioning, etc. I may not document it all on here but I do increase/challenge myself on reps/weight. I do also enjoy the endurance/metabolic affect of training as well.

Yay! Chronic headaches suck!!





Thanks girl! Not yet! I hope to be able to run one soon. Want to lean out first!



My old gym had a glue ham raise machine! I loved that thing!!



Looking great already!



Love it!!



That’s horrible!!! So sad! [emoji20]

You know what works best for you.

Thanks, but not much of a difference, the love handles from the back shrunk, that's pretty much it.

GHR is awesome, a hundred times better than leg curls. It's also used to strengthen the muscles fibers and ligaments at very high rep ranges by sprinters. Wish there was something like this for all muscle groups.

[cousinmuscles]

Missed cardio last night, didn't sleep so much, but got this job done finally



looks pro doesn't it?

[Capebuffalo]

Hammer machine Military Press 3 warm

Db Military Press 2 working both drop sets

Db front lateral raises superset / v bar pulls 2 working

Rear delt rope pulls 2 working.

[guitarzan]

Missed cardio last night, didn't sleep so much, but got this job done finally



looks pro doesn't it?

Pro stuff has labels, not sharpie markings lol

[cousinmuscles]

Pro stuff has labels, not sharpie markings lol

It's hand made by a real professional, like a classic Ferrari. No automated factory stuff here.

[KittyO1]

You know what works best for you.

Thanks, but not much of a difference, the love handles from the back shrunk, that's pretty much it.

GHR is awesome, a hundred times better than leg curls. It's also used to strengthen the muscles fibers and ligaments at very high rep ranges by sprinters. Wish there was something like this for all muscle groups.

Me too!!! ...I can see a difference in your abs as well!

[guitarzan]

Still coughing up junk, not much cardio. Haven't felt sick, been getting in good workouts, diet still going good. Friend of my mine returned a optical je borrowed a few years back, gonna try to start getting more cardio in the evenings

[PeanutbutterDC]

Hey, guys! I haven't posted much on this thread lately but I'm following along. I'm keeping up with my program for the most part. A few minor adjustments bc fighting off illness.
I wanted to share something my coach pointed out that really helped me. Been going through hella stress on several fronts these past couple weeks. Coach pointed out there are a ton of things in life we can't control, but we *can* control training and diet. That's helped me get through a stressful time without turning to food for comfort

[guitarzan]

Hey, guys! I haven't posted much on this thread lately but I'm following along. I'm keeping up with my program for the most part. A few minor adjustments bc fighting off illness.
I wanted to share something my coach pointed out that really helped me. Been going through hella stress on several fronts these past couple weeks. Coach pointed out there are a ton of things in life we can't control, but we *can* control training and diet. That's helped me get through a stressful time without turning to food for comfort

I've had very stressful last couple weeks, cause of work, luckily I didn't do like I normally do and eat my ass off to feel better

[Obs]

I've had very stressful last couple weeks, cause of work, luckily I didn't do like I normally do and eat my ass off to feel better

I wish I had that problem.
When work gets to be too stressful I cant eat which makes me more stressed and angry. Only thing that fixes it is a fat paycheck and my lady hugging me and telling me what I mean to her. Then I spend two days shooting slin and eating like a pig until I am replinished.

[KittyO1]

Thanks for that good reminder PB!! It is so easy to let stress overtake us and most of the time it is completely out of our control!

[KittyO1]

Chest day

B.B. Bench 4 wu sets building/warming up 6 working 95-125x3-8 reps. Last one dropset

Incline B.B. bench 4 sets 95-100x5-6 reps

Machine flyes 3 sets 100x6-8

Overhead Tricep Extensions 2 burnouts

Several sets of ab work: decline sit-ups/cable crunches

Cardio 40 mins treadmill

It was a good workout today but really could’ve used a spotter. Failed on last rep on both flat and incline bench. Luckily I managed to re-rack on flat but incline I maneuvered it to my lap and then stood up. I’m sure it was hilarious to watch! Lol

[Capebuffalo]

Chest day

B.B. Bench 4 wu sets building/warming up 6 working 95-125x3-8 reps. Last one dropset

Incline B.B. bench 4 sets 95-100x5-6 reps

Machine flyes 3 sets 100x6-8

Overhead Tricep Extensions 2 burnouts

Several sets of ab work: decline sit-ups/cable crunches

Cardio 40 mins treadmill

It was a good workout today but really could’ve used a spotter. Failed on last rep on both flat and incline bench. Luckily I managed to re-rack on flat but incline I maneuvered it to my lap and then stood up. I’m sure it was hilarious to watch! Lol

Be careful. We have a long way to go. Smith machine is a great option for those situations.

[Capebuffalo]

Bb curl ss/ seated Incline Db curls 1 warm 2 working

Ez bar curls ss/ alt Db curls 2 working

High cable concentration curls 2 working

V bar press downs 3 working

French press 2 working

Ez bar skull crushers 2 working

Rope press downs 2 burnout

Whew

[cousinmuscles]

Chest day

B.B. Bench 4 wu sets building/warming up 6 working 95-125x3-8 reps. Last one dropset

Incline B.B. bench 4 sets 95-100x5-6 reps

Machine flyes 3 sets 100x6-8

Overhead Tricep Extensions 2 burnouts

Several sets of ab work: decline sit-ups/cable crunches

Cardio 40 mins treadmill

It was a good workout today but really could’ve used a spotter. Failed on last rep on both flat and incline bench. Luckily I managed to re-rack on flat but incline I maneuvered it to my lap and then stood up. I’m sure it was hilarious to watch! Lol

I bench in a cage/squat rack. I have the pins just right so when I stop arching the bar touches the pins. This way I can get full ROM and if I fail I just flatten my torso. Or like cape said Smith machine. Happens all the time to me just careful so you don't lose grip of the bar and it starts slamming here and there or on your teeth lol

[cousinmuscles]

Last night's training

Seated db press 50 x 9.5, 7
Pullups +15x 14, close grip underhand +15x 10
Seated db side raise dropset 20x16, 12.5x8, 8x8
Standing calf raise 115x26 RP 10 RP 8
Seated calf raise 35x36 RP 12 RP 10
Lying db rear delt raise 9x20, 20, 20

[guitarzan]

Getting mo vascular

[almostgone]

Bb curl ss/ seated Incline Db curls 1 warm 2 working

Ez bar curls ss/ alt Db curls 2 working

High cable concentration curls 2 working

V bar press downs 3 working

French press 2 working

Ez bar skull crushers 2 working

Rope press downs 2 burnout

Whew

Ouch!!!! How's your range of motion now?

[almostgone]

Getting mo vascular

Yes you are!!!!

[Capebuffalo]

Ouch!!!! How's your range of motion now?

Pretty decent. I need to stretch more. Lol

[almostgone]

Pretty decent. I need to stretch more. Lol

Same here. I keep planning to incorporate Doggcrap stretching like I used to do, but absolutely everything that could hinder me seems to be happening recently.

[KittyO1]

Great work guys!

Bit late posting. It’s been a super busy day! Getting ready for my son’s bday party at the house tomorrow. I’m currently taking a breather from the 185 cake pops I’m making! ...do you know how tempting cake pops are???!!! Lol

Leg this morning

Leg press 3 wu, 5 working up to 660x12(last 3)
Hip thrusts (smith) 3 sets 200x10
B.B. Split squat (front leg raised) 3 sets 105x8
Glute cable kickbacks 3 sets 45x12

Did some burnout work with hip circle, leg extensions, and stiff legged Deads. Also threw in pull-ups throughout workout.

Finished with yoga/stretching.



Btw down 2 more lbs! Woohoo!!!

[Windex]

Great work guys!

Bit late posting. It’s been a super busy day! Getting ready for my son’s bday party at the house tomorrow. I’m currently taking a breather from the 185 cake pops I’m making! ...do you know how tempting cake pops are???!!! Lol

Leg this morning

Leg press 3 wu, 5 working up to 660x12(last 3)
Hip thrusts (smith) 3 sets 200x10
B.B. Split squat (front leg raised) 3 sets 105x8
Glute cable kickbacks 3 sets 45x12

Did some burnout work with hip circle, leg extensions, and stiff legged Deads. Also threw in pull-ups throughout workout.

Finished with yoga/stretching.



Btw down 2 more lbs! Woohoo!!!

I like your shoes I have similar Nike's

Great workout !

[Windex]

Missed cardio last night, didn't sleep so much, but got this job done finally



looks pro doesn't it?

No duct tape ?

[Capebuffalo]

I like your shoes I have similar Nike's

Great workout !

I had to go back after seeing your post. I didn’t see the shoes at first. Lol

Nice legs Kitty. Great sweep on the quad. Nice glute work.

[cousinmuscles]

Great work guys!

Bit late posting. It’s been a super busy day! Getting ready for my son’s bday party at the house tomorrow. I’m currently taking a breather from the 185 cake pops I’m making! ...do you know how tempting cake pops are???!!! Lol

Leg this morning

Leg press 3 wu, 5 working up to 660x12(last 3)
Hip thrusts (smith) 3 sets 200x10
B.B. Split squat (front leg raised) 3 sets 105x8
Glute cable kickbacks 3 sets 45x12

Did some burnout work with hip circle, leg extensions, and stiff legged Deads. Also threw in pull-ups throughout workout.

Finished with yoga/stretching.



Btw down 2 more lbs! Woohoo!!!

No duct tape ?

They held together this time so no need

[hammerheart]

Might have had a case of low blood sugar today, got quite pissed off and angry today until I got chance to eat, then everything went back to normal. Could be just stress though.

Waiting on gym to reopen on Monday... not much else to report.

[Capebuffalo]

Might have had a case of low blood sugar today, got quite pissed off and angry today until I got chance to eat, then everything went back to normal. Could be just stress though.

Waiting on gym to reopen on Monday... not much else to report.

You ever have a day when you don’t have some type of ailment ? You always have something wrong on a daily bases.

[hammerheart]

You ever have a day when you don’t have some type of ailment ? You always have something wrong on a daily bases.

It depends what you define "ailment" lol, it's just a regular day to me.

[hollowedzeus]

I'm offski peeps. I'll send you photos of my dinner and ice cream

Love you all

Xoxoxoxox

[hammerheart]

I'm offski peeps. I'll send you photos of my dinner and ice cream

Love you all

Xoxoxoxox

Lol take some pics of the hot ladies sunbathing who cares of the dinner

[Capebuffalo]

It depends what you define "ailment" lol, it's just a regular day to me.

Ailment- your complaint of the day

[hammerheart]

Ailment- your complaint of the day

The complaint is in your eyes I'm just spamming away, it's not like anything that bothers me, the stuff that really does I keep reserved.

[guitarzan]

Great work guys!

Bit late posting. It’s been a super busy day! Getting ready for my son’s bday party at the house tomorrow. I’m currently taking a breather from the 185 cake pops I’m making! ...do you know how tempting cake pops are???!!! Lol

Leg this morning

Leg press 3 wu, 5 working up to 660x12(last 3)
Hip thrusts (smith) 3 sets 200x10
B.B. Split squat (front leg raised) 3 sets 105x8
Glute cable kickbacks 3 sets 45x12

Did some burnout work with hip circle, leg extensions, and stiff legged Deads. Also threw in pull-ups throughout workout.

Finished with yoga/stretching.



Btw down 2 more lbs! Woohoo!!!

Looking good!